Optimizing Women’s Health Throughout the Stages of Life

Pamela Riggs MS.RD.

Director, Medical Affairs & Shaklee Health Sciences

Shaklee Corporation

Celebrate Women

20s to late 30s – A Time of Choices• Balancing career and family

Late 30s to late 40s– A Time of Change• Hormonal changes of perimenopause

Late 40s to 50 Plus – A Time to Live Well• Managing chronic disease

Life Stages for Women

No Matter What Stage...

It’s essential for all women to:

• Eat Healthy• Be Active• Manage Stress• Supplement Wisely

Eating Healthy

• Eat a variety of foods• Get plenty of whole grains, beans and legumes, fresh fruits

and vegetables• Choose lean meat, fish, poultry, non fat or low fat dairy and

soy• Select “healthy fats” – avoid trans fat and saturated fat, eat

more omega three fatty acids (fish and flax) and monounsaturated fats (olive oil, nuts, seeds)

• Watch sodium intake• Drink plenty of water• Cut back on fast food, soda, and other junk food

Being Active

•Reduces risk of heart disease, stroke, type 2 diabetes and some cancers•Helps people achieve and maintain a healthy body weight •Reduces feelings of depression, anxiety and promotes psychological well-being •Helps build and maintain healthy bones, muscles, and joints •Promotes flexibility and balance

How Much? What Kind?

Moderate Activity, 30 min. a day, most days of the week

* brisk walking

* dancing

* actively playing with kids

* jogging

* biking

Resistance Training, 2 days a week

* weight training

Everyday Activities * taking the stairs

* parking farther away

* get off the bus a few stops early

* gardening

* taking fitness breaks at work

Manage Stress

• Women are the world’s best jugglers

• A price to pay – more stress than ever

• Health consequences: digestive issues, compromised immune function, sleep disorders, weight gain and more...

• CDC estimates that 75-90% of doctor visits are stress-related

Women and Stress

2006 survey by the American Psychological Association indicates woman are more effected by stress than men:

* More women report engaging in unhealthy behaviors (comfort eating, inactivity, smoking)

* Women report feeling the effects of stress on their physical health more than men

The Stress DietBreakfast: ½ grapefruit 1 slice of whole wheat toast (dry) 8 ounces of nonfat milk

Lunch: 4 ounces of broiled chicken breast (no skin) ½ c steamed broccoli 1 cup of water

1 Oreo cookie

Afternoon Snack: Rest of the package of Oreo cookies1 quart of rocky road ice cream1 jar of hot fudge1 pot of coffee2 espressos

Dinner: 2 loaves of garlic bread Large pepperoni pizza

5 chocolate bars2 quarts of sodaEntire cheese cake eaten directly from the freezer

Top Ten Stressors

1. Sick family member2. Money3. Personal health4. Children5. Work6. Intimate relationships7. Commuting (daily living activities)8. Personal safety9. Terrorism/natural disasters/state of the world10. Discrimination

*Stress has been linked to all the leading causes of death such as cardiovascular disease, cancer, accidents, and suicide.

The Stress Response

• Our evolutionary “fight or flight” response• Automatic response to physical and emotional threats• Hypothalamus sets off alarm system in the body * Adrenal glands - adrenaline and cortisol• Stress hormones increase heart and respiration rate,

increase blood pressure, mobilize energy nutrients• Suppress non-essential functions - digestion, growth and

development, chronic immunity

Health Consequences of Stress

Digestive problems:IBS more common among women by a ratio of 3:1.Most common digestive disorder for women toseek medical care.

Suppressed or out of control immune system: Increased risk of infection and autoimmunedisorders. Autoimmune disorders more common inwomen than men.

Health Consequences of Stress

Cardiovascular and nervous system dysfunction: Chronic stress raises heart rate, blood pressure, cholesterol, all increasing risk of heart attack and stroke. Contributes to memory loss, depression and anxiety.

Sleep deprivation: Women are at greater risk of developing insomnia than men. Sleep deprivation may contribute to weight gain.

Weight gain: Excessive cortisol increases central obesity.

Stress Management Steps

• Identify stressors in your life• Schedule personal relaxation time• Good nutrition• Exercise regularly• Sleep more• Try botanical support – ashwaganda, L theanine

Supplement Wisely

• Despite our best efforts, at times we fall short on achieving optimal nutrient intakes.

• Get nutrition insurance or fill in nutritional gaps with a foundational supplement program.

• A comprehensive multivitamin/multimineral is a great starting place.

• Additional supplements as needed, depending on the stage of a woman’s life.

A Time of Choices

20s to late 30s Balancing career and family

Healthy Pregnancy

• Start with preconception care.• Take a multivitamin-mineral with

at least 400 mcg of folic acid.• Get early and regular prenatal

care.• Be active, stay fit.• If you smoke or drink alcohol -

STOP.• Avoid or control caffeine intake.

Healthy Pregnancy• “Eating for two” is a myth. An extra 300 calories a day is

all you need.• Consume high quality protein - ~60 grams a day• Calcium and vitamin D rich food or supplements for bone

health for you and baby.• Ensure adequate intake of omega 3 fatty acids (DHA)

which studies show help fetal brain and visual development. Experts recommend 200 - 300 mg a day during pregnancy and nursing.

Healthy Pregnancy

• Don’t eat uncooked or undercooked meat or fish.• Avoid shark, swordfish, mackerel and tilefish (high

in mercury)• Take a high quality fish oil supplement• Fiber rich foods and plenty of water to prevent

constipation• Iron rich foods and supplements to prevent iron

deficiency anemia

Time of Change

Late 30s to Late 40sHormonal Changes of Perimenopause

Perimenopause

• The time leading up to menopause• Natural part of aging that signals the end of your

reproductive years• Ovaries shut down, make less estrogen and

progesterone• Menopause is only one day – the day you have

not had a period for 12 months in a row

Perimenopausal Symptoms

• Hot flashes and night sweats

• Accelerated bone loss• Mood swings and mild

depression• Foggy thinking• Sleep disturbances• Weight gain

What you can do

• Eat more plant estrogens

Studies indicate soy protein helps reduce the frequency and severity of hot flashes

Black cohosh studied extensively in Germany for reducing frequency and severity of hot flashes.

• Ensure adequate calcium and vitamin D intake

Calcium 1000 – 1200 mg per day

Vitamin D enhances calcium absorption

What you can do

• Manage your weightClinically tested, sound nutritional program

Meal replacement shakes and bars to control calories

Leucine to preserve lean muscle and metabolism

Protein to control hunger

Personalized and flexible meal plan guidelines

Support tools for lifestyle change

What you can do

• Address mood and mental outlook

Omega 3s

St. John’s Wort

• Promote restful sleep

regular bed time routine, sleep conducive environment

no caffeine, large meals, alcohol or exercise before bed

herbal remedies like valerian root

Time for Living Well

Late 40s to 50 Plus Managing Chronic Disease

Time for Living Well

• By 2030, the number of older Americans will have doubled to 70 million, 1 in every 5.

• Poor health is not an inevitable consequence of aging.• Much of illness, disability and death from chronic disease

is preventable through a healthy lifestyle and early detection practices: diet and exercise

not smoking

cancer, depression

and diabetes screenings

Women and Heart Disease

• Claims more women’s lives than any other disease:½ million per year

1 death per minute

• Every year since 1984, more women than men have died of CVD

• 1 in 2 women will die of heart disease• 1 in 25 women will die of breast cancer• Sudden cardiac death is declining in men, rising in women

The #1 KILLER of Women

Gaps in Awareness & Treatment

Women can be:• Less aware of symptoms unique to their gender• More likely to avoid or delay seeking medical care• Less likely to receive timely and lifesaving treatments• More likely to obtain annual mammogram and pap

smears than lipid profile and BP check

The majority of women say their doctors

do not discuss heart disease with them.

Women and Atypical Symptoms

• Discomfort in areas of the upper body (neck, shoulders)

• Nausea, lightheadedness, or breaking out in a cold sweat

• Atypical chest discomfort: “indigestion”

• Shortness of breath• Fatigue, weakness, lack of

energy

Heart Disease Prevention

• Eat healthy• Be active• Achieving and maintaining a healthy weight (BMI of >18 but <30)• Know Your Numbers:

BP <120/80

FBS < 100

Waist Circumference < 35

Total Cholesterol < 200

LDL <100, HDL > 50, TRIG < 150

CRP < 3.0

Women and Osteoporosis

• Osteoporosis - a disease in which bones become fragile and more likely to break

• 80% of those affected by osteoporosis are women• Fractures of the hip, spine, and wrist are common• Up to 20% of bone mass lost in the 5-7 years after

menopause• 1 in 2 women > age 50 will have an

osteoporosis-related fracture in their remaining lifetime

Osteoporosis Prevention

• Get the daily recommended amounts of calcium and vitamin D

• Engage in regular weight-bearing and muscle-strengthening exercise

• Avoid smoking and excessive alcohol

• Talk to your health care provider about bone health

• Have a bone density test and take medication if advised by your health care provider

Time of Choice Time of Change Time to Live Well

Shaklee Helps Optimizes Women’s Health

Celebrate Women’s Health

Solutions for All Life Stages

All Stages Special Needs (20s - late 30s) Pregnancy

Special Needs (Late 30s – 40s) Perimenopause

Special Needs (Late 40s – 50+) Heart Health

Vitalizer ™ WomenStress Relief Complex*Shaklee 180

Vita-Lea® w/IronB ComplexOsteoMatrix®OmegaGuard®Fiber Plan®Iron Plus C

Menopause Balance Complex* Osteomatrix®Gentle Sleep Complex*Moodlift® Complex*

OmegaGuard®CoQHeart®Shaklee Fiber Plan®OsteoMatrix®

The Beauty of a Woman

The beauty of a woman must be seen from in her eyes;

Because that's the doorway to her heart, the place where love resides.

The beauty of a womanisn't in a facial mole;

But true beauty in a woman, is reflected by her soul.

It's the caring that she cares to give, the passion that she shows; And the beauty of a woman

with passing years only grows.

Authorship is variously and generously attributed to the following authors:Maya Angelou, Ralph Fenger, Audrey Hepburn & Sam Levenson

Thank You!